DAILY WOD
 | Wed, Jul 12 2023 |  |
| 7-12-2023 STRCON | 7-12-2023 SKILLCON 1 | 7-12-2023 SKILLCON 2 | 7-12-2023 METCON | Other Results |
7-12-2023 STRCON (Weight) AT 0:00, 3:00 & 6:00 COMPLETE: - 5 Strict Press @ .65 of TM + 10# - 5 Strict Press @ .75 of TM + 10# - 5+ Strict Press @ .85 of TM + 10# NOTES: TM is 90% of your 1RM. For this next four weeks our percentages will be based off of our TM + 5 pounds. So if my TM is 180, for the next four weeks my working max will be 180 + 5, which is 185. Then I will multiple that by my percentages for the day.
| 1st | 85 Rx | Lindsey H Wed, Jul 12, 2023 | | 2nd | 80 Rx | Brittany S Wed, Jul 12, 2023 | | 3rd | 75 Rx | Stephanie Wed, Jul 12, 2023 Amanda B Wed, Jul 12, 2023 Trina Wed, Jul 12, 2023 | | 1st | 145 Rx | Jackson Wed, Jul 12, 2023 | | 2nd | 135 Rx | Grant Wed, Jul 12, 2023 | | 3rd | 130 Rx | Justin T Wed, Jul 12, 2023 |
| Jackson | 145 Rx | 7 | | Grant | 135 Rx | 8 | | Justin T | 130 Rx | 7 | | Shane H | 125 Rx | 6 | | Chase To | 120 Rx | 5 | | Greg U | 110 Rx | 7 | | Matt Br | 110 Rx | 6 | | Eddie | 95 Rx | 5 | | Connor | 90 Rx | 5 | | Lindsey H | 85 Rx | 4 | | Ethan | 85 Rx | 5 | | Brittany S | 80 Rx | 5 | | Dale | 80 Rx | | | Trina | 75 Rx | 1 | | Amanda B | 75 Rx | 6 | | Stephanie | 75 Rx | 4 | | Katie E | 70 Rx | 5 | | Cecy | 70 Rx | 5 | | Laura M | 70 Rx | 55/65/70. 3@75 | | Jamie | 68 Rx | | | Breanna | 65 Rx | 5 | | Jeanne | 62 Rx | 5 | | Harley | 60 Rx | 5 | | Robbie | 60 Rx | 6 | | Ashleigh | 60 Rx | 7 | | Dana F | 55 Rx | 5 | | Pam | 53.5 Rx | 5 | | Debra | 42 Rx | 6 | | Elizabeth | 42 Rx | 5 | | Ginny | 35 Rx | 3 | | Aniki | 30 Rx | 5 |
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7-12-2023 SKILLCON 1 (Check In) EVERY 3 MINUTES FOR 9 MINUTES: - 10 Slow Descent Push-Ups - 10 DB Skull Crushers - :45 Plank Shoulder Taps - Rest For Remainder of Time
| Trina | Yes | | | Harley | Yes | | | Jackson | Yes | | | Breanna | Yes | | | Amanda B | Yes | | | Katie E | Yes | | | Dale | Yes | Knee taps |
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7-12-2023 SKILLCON 2 (Check In) 8 MIN. ALTERNATING TABATA OF: - Pushup Shoulder Taps - Seated Tricep Extensions
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7-12-2023 METCON (Time, Rx2, Rx3) 5 ROUNDS FOR TIME OF: - 10 Floor Press - 10 Box Jumps - 10 Power Snatches - 10 Box Jumps Rx: 115/75, 24/20 Rx2: 95/65, 24/20 (step-ups permitted) Rx3: 75/55, 20/16 (step-ups permitted) SCORE: Total time to complete. GOAL: <15 minutes NOTES: For the floor press, you want to prevent over-fatigue in your pressing strength which would demand longer rest. Use a strategy that will keep you moving quickly through these, likely breaking a little earlier than expected if we don't have the best pressing strength to ensure we aren't resting too long. On the box, focus on an explosive hip extension to power through the 10 reps in about 30 seconds or less. Customize the height to accommodate explosiveness and speed. Overall, with the floor press and the snatch, use a weight you can break up into sets of 2 or less. Sit your hips low and use strong legs to effortlessly pull the barbell overhead. Aim for 2-3 minutes per round to hit today's goal time.
| 1st | 12:35 Rx2 | Brittany S Wed, Jul 12, 2023 | | 2nd | 13:31 Rx2 | Katie E Wed, Jul 12, 2023 | | 3rd | 15:55 Rx2 | Lindsey H Wed, Jul 12, 2023 | | 1st | 15:15 Rx | Chase To Wed, Jul 12, 2023 | | 2nd | 16:01 Rx | Shane H Wed, Jul 12, 2023 | | 3rd | 16;56 Rx | Jackson Wed, Jul 12, 2023 |
| Chase To | 15:15 Rx | | | Shane H | 16:01 Rx | | | Jackson | 16;56 Rx | | | Brittany S | 12:35 Rx2 | | | Katie E | 13:31 Rx2 | | | Justin T | 15:31 Rx2 | | | Lindsey H | 15:55 Rx2 | | | Connor | 12:37 Rx3 | 45# snatch | | Harley | 13:01 Rx3 | Half jumps | | Dale | 13:03 Rx3 | Step ups | | Trina | 13:24 Rx3 | | | Amanda B | 13:53 Rx3 | | | Jamie | 14:01 Rx3 | | | Breanna | 14:26 Rx3 | | | Robbie | 14:40 Rx3 | Jumps | | Cecy | 14:57 Rx3 | + 7miles 🏃🏼♀️ | | Matt Br | 15:01 Rx3 | | | Greg U | 15:24 Rx3 | 24” Box Jumps | | Ethan | 15:51 Rx3 | | | Elizabeth | 10:04 | FP35,Snatch25 | | Debra | 10:13 | scaled | | Aniki | 11:11 | 35# | | Eddie | 11:18 | 45# | | Jeanne | 12:05 | 35 | | Ashleigh | 14:00 | 45#, 20’ jumps | | Stephanie | 14:10 | 45# floor press/ 12' step ups / 35# power snatches - I did my Best!! | | Pam | 14:24 | 35# | | Dana F | 15:10 | 45 | | Ginny | 17:55 | 25 | | Thomas C | 20:00 | VACAY WOD | | Grant | DNF | Had to hurry out | | Lindsey C | Scaled | 35# FP and DB snatches, step ups |
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